I still have some minor discomfort. Ignorable for the most part, but I would rather it doesn’t last a couple years.
* This would have happened yesterday, but I had a touch of flu and only managed to eat a couple bananas when not asleep.
Squat:
375x1
345x3
315x5
- Overload Walkouts:
415, 435
Rows, high pulls, CoC (left hand still considerably weaker)
Last edited by Clay Simczyk; 01-07-2017 at 02:17 PM.
Press:
145x5
145x5
145x5
db Bench, other acc shit...
* I guess I’m still a bit sick. I haven’t been able to eat properly. I’m gassy and bloated to the point my belt fits a hole fatter. Tired and can’t sleep. BUT! I added 5lbs to the press and feel I can add 5lbs next time. So I got that goin’ for me.
This bizarre stomach bug has prevented me from eating or sleeping decently for almost a week, but so far hasn’t interfered with progress other than delaying it by a day or two. The bloating is ridiculous and over the counter meds do little. Today I would rather have slept than lifted, but decided to give it a shot.
Light Squat (hb)
only went to 225x3...felt heavy...not a good sign
Deadlifts:
365x0 (DOH)
* Weird. That should have said 435x1.
365x0 (tried with straps)
Maybe tomorrow.
Deadlift:
430x1
390x4
350x8
* I only added 5lbs this week, a bit of precaution based on the up and down illness.
Shit! I forgot that today was actually bench day and DL ended up there because of circumstances and shit. Shit!
185x4 (fail! Shit!)
* The best part of this is this is my mental block on bench. 185 is exactly where I failed 5 years ago on my LP. And there’s your inspirational story for the day.
185x4
185x4
185x3 (Shit!)
Last edited by Clay Simczyk; 01-12-2017 at 04:45 PM. Reason: Shit!
Belt fits normally. Appetite is back to normal. Let’s roll.
Press:
155x1 (easy)
170x1 (close to a 1RM)
150x5
150x5
150x5
* everything was a bit harder than I had expected.
db Bench:
70’s
x7.5
x8
x7.5
x7
* 7.5 means I got the 8th with my right, but not left. This pinched nerve isn’t devastating, but it does have an effect.
Squat:
385x1
355x3
325x5
Overload Walkout
455
* All these were RPE 9-10 so I will probably switch to 5lb increases.
Accessory:
high pulls, CoC,
Bench:
190x3
190x3
190x3
190x3
190x3
- Overload
225
* moderately concerned about skipping over 185, but these were all doable. Fuck 185. Seriously, fuck it.
db Press:
52.5’s x8,8,8
46’s x11
other accessory shit
Ummm...
Good question.
This is a basic upper / lower 4 day split, but the rep scheme is a holdover from the summer when I cut back on volume so I could bike more. I'm working my way back to Andy Baker's Strength & Mass After 40 program, but since I'm coming back from an injury and am able to add 5 or 10 lbs each week I'm doing a truncated version. Also, I think Andy is spying on me because he seems to write an article just when I need it to tweak my current program, evidenced by his How To Train Without A Plan article.